Nutrition for Optimal HealthTips & Tricks Guide

Prepared by:

Dr Bryn Hyndman MD, ND and Dr Joanna Rosenfeld, ND for Qi Integrated Health.

All rights reserved.

The types of food we eat are so important to our overall health. Healthy, nutritious foods ben-efit our metabolism, mood, energy, decrease our risk for chronic disease and even change our genes. On the other hand, unhealthy foods can set the stage for inflammation, fatigue, weight gain and a variety of negative health consequences.

It can be confusing to know which foods are best for you, so we have developed the most im-portant rules for eating a healthy diet. The types of food you eat, and behaviours around eating form the basis of healthy living. By adopting one change per week you will soon become the best version of yourself.

Drink more water

Water is essential for so many reactions in the body, and dehydration causes constipation, fatigue, headaches, slowed metabolism, dry skin and foggy thinking. Aim for 8 glasses a day (herbal, non-caffeinated teas count, too). For every cup of coffee you drink, have 2 glasses of water to counter the effects of dehydration.

Eat whole foods

Eat foods that you find in the periphery of the grocery aisle, and that don’t require you to open a package before consuming. Choose foods that your great grandmother would recognize, and serve at the dinner table. Emphasize vegetables, lean protein, complex carbohydrates and healthy fats.

Kick the Sugar Habit

Sugar has been linked to many chronic, inflammatory diseases most commonly diabetes and obesity. We are consuming more sugar than ever before, and it is creating a cycle of sugar cravings and addiction. Eliminate all sugary foods from your house, and replace your pantry with foods high in protein and healthy fats to help curb the cravings.

Limit processed foods

It seems obvious to avoid fast food, chocolates and chips. But there are many more types of food that are marketed as healthy, that also go through a lot of pro-cessing before arriving at the grocery store. Breads, crackers and boxed granola have all been overly pro-cessed and no longer resemble their once-healthy initial ingredients. Limiting wheat and flour products will help heal your digestion, kickstart weight loss and improve energy.

How to Eat for Optimal Health, Energy, and Metabolism

Aim for 5 servings of vegetables per day

Vegetables in their whole form are full of antioxidants, fiber and essential vitamins and miner-als. At meal times, aim for half of your bowl/plate to be comprised of high water content, non starchy vegetables- broccoli, cauliflower, zucchini, onions, cucumbers, cabbage, dark leafy greens and lettuce, peppers, bok choy, broccolini, snap peas, green beans, radishes, and the list goes on. Starchy vegetables are beneficial as a source of healthy carbohydrates and fiber to be consumed in moderation – sweet potatoes, beets, carrots, turnips, parsnips fall into this list. Fruits are also full of beneficial nutrients and antioxidants, but should be eaten in mod-eration because of their high sugar content.

Don’t fear fats

Stock up on healthy fats for your kitchen. Healthy fats make us feel full, decrease inflamma-tion and are beneficial for all the cells in our body – especially our brain, skin and hair. Grass-fed butter and/or ghee, coconut oil and grapeseed oil are all good options for cooking oils. Olive oil, flaxseed oil and walnut oil are great to be used on salads.

Power up on Protein

Components of protein form the building blocks of most molecules in the body, and are es-sential for survival. Protein, along with healthy fats, helps to balance blood sugar levels and promote weight loss. Ensure you are having protein at all your meals and snacks. When choos-ing meat and dairy, choose grass-fed animal products because they contain higher levels of anti-inflammatory fats than traditional, grain-fed animals and tend to have more humane living conditions. Fish, chicken, turkey, meat, eggs, lentils, beans, nuts and seeds are all good options. You can sign up for community co-ops, to get pasture raised, organic meat and eggs directly from the farm.

Fill up on Fiber

Optimal digestion, absorption and elimination, form the cornerstone of health. Fiber helps promote regular bowel movements, healthy hormone levels and also helps to lower cholester-ol levels. Fiber is also needed to balance blood sugar levels and promote weight loss. Healthy sources of fiber include beans, peas and lentils, whole grains, most vegetables, oatmeal, flax seed and chia seed.

Create an eating schedule

Sometimes your day may get so busy that you forget to eat, or ignore your hunger until late at night. This wreaks havoc with blood sugar levels, and mood, and makes it more likely to overeat late in the day. Try set-ting an alarm on your phone to eat every 4-5 hours, and include your protein, fat and fiber to help you feel full.

Read food ingredients

When choosing foods from the grocery store, focus on the ingredients and not the food label. Foods are listed in order of weight, beginning with the ingredient that weighs the most. If it contains processed vegetable oils and sugars, and/or ingredients that come from a biochemis-try lab, skip it! Eat Mindfully

In order to properly digest and absorb our nutrients it is important to eat mindfully. When we are eating in a rush or during times of stress, all of our body’s energy and circulation is being diverted away from digestion. Prime your digestion by always eating while sitting down, and putting your food on a plate. Avoid distractions like your computer or TV screen, and instead focus on enjoying the food you are eating.

A Few of Our Favourite Tips:

1. Keep half a dozen hard boiled eggs in the fridge and take a couple with you as a snack, or if you are feeling rushed in the mornings. One or two eggs are a great mid-morning or mid afternoon snack packed with protein and essential vitamins and minerals keeping you full and improving your mental stamina

2. Apples or celery with almond butter are a great combo of fiber and protein, and kid friendly too!

3. Fresh cut vegetables with hummus provide a great source of fiber and protein4. If you’re wanting to kick-start your metabolism, aim for a 12 hour fast. For example, if you

eat dinner by 7:30pm, breakfast would not be before 7:30am5. Keep a water bottle with you at all times. You are more likely to drink more water if it’s ac-

cessible. 6. Keep a food diary for 2 weeks, and record how you feel and any symptoms you may experi-

ence. This helps you become more aware of what you are eating, and how it makes you feel. 7. If you find that you never have time to cook, consider using a meal service to provide you

with healthy home-cooked meals for you and your family. 8. Food preparation can be a great way to ensure that you are eating healthy food all week.

Invite some friends over, double all the recipes and enjoy food prep together!

If you would like more information, or a detailed plan to activate this program, please don’t hesitate to reach our front desk at 604-742-8383 or info@qiih.ca